Pose of the Month

July 2026

Firefly

Tittibhasana

Firefly Pose combines core strength, hamstring flexibility, and shoulder stability. It gets its name from its floating, light appearance: the extended legs resemble firefly antennae as the body floats horizontally above the floor. It strengthens the entire upper body and core while opening the hips and hamstrings, challenges balance, builds confidence, and reminds us that true lightness comes from stability, focus, and steady breath.

June 2026

Bird of Paradise

Svarga Dvijasana

Bird of Paradise is a graceful standing balance posture that combines strength, mobility, balance, focus, and openness. Often entered from a bound side angle variation, the posture asks for patience and steady breath rather than forcing flexibility. This pose encourages a sense of expansion and confidence while challenging coordination and concentration. It can feel both grounding and uplifting at the same time — rooted through the standing leg while opening through the chest and lifted leg.

May 2026

Horizon Lunge

Somachandrasana II

Somachandrasana II, also known as Nectar of the Moon Pose II, is a deep twisting lunge that opens the hips, chest, and shoulders while improving spinal flexibility and balance.

April 2026

Rainbow Warrior

A fun flow variation on Warrior II — there isn't a formal Sanskrit name for it. It isn't a pose you hold and talk through; it makes for a nice flowing variation. January learned it in her Inside Flow training. It feels good to "unload" the front leg and stretch it out, and the motion with the breath gets you into a flow state.

March 2026

Tiger Pose

Vyaghrasana

Tiger Pose (pronounced roughly "ve-grasana") is a posture that is generally accessible for both beginners and seasoned practitioners.

February 2026

Gate Pose

Parighasana

Gate Pose (Parighasana) is a powerful side-body opener that asks for both stability and spaciousness. Think: strong foundation, open channel. (Parigha = bar, gate, bolt.)

December 2025

Bridge

Setu Bandha Sarvangasana

Bridge pose — Setu Bandha Sarvangasana (also Setubandha Sarvangasana or Setu Bandhasana). Jen's personal favorite is Supported Bridge, a perfect restorative posture for the end of the year.

October 2025

Bound Angle Pose

Baddha Konasana

Bound Angle Pose — also called Cobbler's Pose. Most of us are familiar with the reclined version, Supta Baddha Konasana. A gentle, accessible posture for all levels.

September 2025

Cow Face

Gomukhasana

Theme: Integration + Wholeness. Gomukhasana is a shape of opposites coming together: legs entwined below, arms reaching in opposite directions above. It's both grounding and expansive, and highlights the union at the heart of yoga — left and right, strength and surrender, effort and ease.

August 2025

Monkey Pose / Splits

Hanumanasana

Hanumanasana (hah-noo-mahn-AHS-uh-nuh), or Monkey Pose / Splits, is a deep forward-facing split named after the Hindu monkey god Hanuman, known for his strength, devotion, and legendary leap. The pose represents Hanuman's leap of faith — a bold, heart-led movement across impossible space. Practicing it is a way of embodying trust, courage, and expansion.

July 2025

Diver's Pose / Drinking Bird

Drinking Bird Pose or Diver's Pose is a standing deep-stretch pose categorized under balancing poses. There is no true Sanskrit name for this posture. It's great for the entire lower body, from the hips to the tips of the toes, creating a sense of confidence and power while flexing the hips and moving the torso forward while staying in balance. Not a traditional yoga pose — it found its way through modern yoga — and it helps boost energy, so it works well in flow sequences.

June 2025

Side Crow

Parsva Bakasana

Side Crow (Parsva Bakasana). Don't be afraid to play and to offer this to the community. The Yoga Journal article below has lots of info, including instructions and variations.

April 2025

Headstand

Sirsasana

Headstand (Sirsasana), featured in honor of the studio's Inversion workshop. Don't be afraid to offer this to your students. The Jason Crandell sequence below walks through a headstand setup.

March 2025

Humble Warrior

Baddha Virabhadrasana

Also called Devotional Warrior Pose or Ostrich Pose. Humble Warrior is a variation of Warrior I or Warrior II — most of us approach it as a forward bend with hands in a baddha (bind) behind the back. Derived from 'Baddha', 'Veera', and 'Bhadra' meaning bound, warrior, and auspicious. A grounding pose, it's a lovely display of the marriage between strength and surrender.

February 2025

Revolved Half Moon

Revolved Half Moon. Yoga Journal featured this pose in a lovely article by Tias Little (one of our beloved teachers), with photos and video — linked below.

January 2025

Melting Heart

Anahatasana

Melting Heart posture (Anahatasana), often called Puppy Pose. A lovely heart-melting opener and one of Jen's personal favorites to practice.

December 2024

Waterfall / Legs-Up-The-Wall

Viparita Karani

Jen likes to tell people, "If you have no time to do anything else, do Legs-Up-The-Wall." Try it every day for 5–10 minutes. There are so many benefits — and it teaches us that positive results can come from doing less, not more.

November 2024

King Pigeon

Eka Pada Rajakapotasana

King Pigeon is simply Half Pigeon with a backbend. It's a lovely combination of opening hip flexors, external rotators, chest, spine, and shoulders at the same time. Most people will need a strap to hold their foot, so use this month as an opportunity to incorporate the strap. Pigeon is incredibly easy to prop — encourage students to embrace whatever help their body needs to get the benefits of the pose.

October 2024

Boat

Paripurna Navasana

From the teachings of Jason Crandell: this posture simultaneously strengthens your hip flexors, abdominals, and adductors — not to mention your resolve. If you're looking for one posture that works your entire core, strengthens your body for arm balances and inversions, and builds heat in a short period of time, you've found your match.

September 2024

Camel

Ustrasana

Camel Pose (Ustrasana). Jen finds great value in the teachings of Jason Crandell on this posture — see his write-up linked below, and reach out to Jen for an in-person conversation about teaching it.

August 2024

Skandasana / Side Lunge

Pose category: Neutral Spine, Hip Opener, Standing.

July 2024

Warrior III

Virabhadrasana III

Virabhadrasana III (veer-ah-bah-DRAHS-anna). Virabhadra is the name of a fierce warrior, an incarnation of Shiva. Warrior III is a standing posture for full-body strength — it improves balance and strengthens the core. On the standing leg it stretches the hamstring and glute while strengthening the quadriceps and ankle; on the lifted leg it stretches the hip flexor (including the psoas) and strengthens the hamstring and glute. It also helps counteract the effects of sitting too much.

June 2024

Running Man

Eka Pada Koundinyasana II

Running Man (also Flying Man / Flying Splits) is an arm balance. Whether or not you can do the posture, try not to be intimidated by teaching it. Remember: the actual pose we're attempting doesn't matter — yoga is practice for life. "Challenging" poses let us step into the unknown, get curious, and build confidence in our bodies. Don't be afraid to attempt the thing.

May 2024

Lizard / Dragon

Utthan Pristhasana

A posture that opens up your hips — and 2024 is the Year of the Dragon, so let's gooooooo. In Sanskrit: Utthan means to stretch out, Pristha means the page of a book, and Asana means pose. It works most obviously near the end of class, in the opening series of the sequence, but can also be cleverly worked in elsewhere. (Yin yoga calls it The Dragon Series.)

April 2024

Humble / Fallen Flamingo

Vineeta Rajahamsasana

A variation of pyramid that can be a pretty intense hamstring stretch — consider focusing on hamstring opening before offering it in class.

March 2024

Tree

Vrikshasana

Tree Pose (Vrikshasana) — a standing balance with endless variations.